Mumbai: Prime Minister Narendra Modi has urged Indians to reduce their cooking oil consumption to combat the growing epidemic of obesity and lifestyle diseases. India has witnessed a sharp rise in conditions such as diabetes, heart disease, and high cholesterol, largely due to unhealthy eating habits and excessive oil intake.
India’s rich culinary heritage heavily relies on cooking oils for flavour and texture, but their overuse has contributed to an increase in obesity and related illnesses. The shift toward deep-fried and processed foods has further worsened the problem. In light of this, Prime Minister Narendra Modi’s advice to cut down on oil consumption serves as a wake-up call for the nation.
By cutting down on oil and opting for healthier alternatives, individuals can improve their overall well-being, maintain a balanced diet, and prevent long-term health complications.
PM Modi’s advice aligns with global health recommendations that encourage mindful eating and the use of oils in moderation for a healthier future.
Understanding which oils are healthiest and how to use them in moderation is key to maintaining a balanced diet without compromising taste. By adopting healthier cooking practices and choosing the right oils, individuals can significantly improve their well-being and prevent long-term health complications.
Why should you reduce cooking oil intake in your diet?
While oils provide essential fatty acids and help in nutrient absorption, consuming too much can lead to several health risks.
Health benefits of using less cooking oil
Here are the health benefits of using less cooking oil in your food preparations:
1. Helps in weight management
- Cooking oils are calorie-dense, with 1 tablespoon containing around 120 calories.
- Reducing oil consumption helps maintain a balanced calorie intake, preventing obesity.
2. Improves heart health
- High oil consumption, especially refined and trans fats, increases bad cholesterol (LDL) and triglycerides.
- Less oil intake can reduce the risk of hypertension, heart attacks, and strokes.
3. Better digestion and gut health
- Too much oil can slow digestion and cause bloating, acid reflux, and constipation.
- A low-oil diet is easier on the stomach and intestines.
4. Lowers risk of diabetes
- Excess oil contributes to insulin resistance, increasing the risk of Type 2 diabetes.
- Using healthier oils in moderation improves blood sugar control.
5. Enhances liver function
- A high-fat diet can lead to fatty liver disease, reducing liver efficiency.
- Reducing oil intake promotes better liver health and detoxification.
6. Keeps skin clear and healthy
- Excessive oil consumption can cause oily skin, acne, and inflammation.
- Less oil intake balances the skin’s natural oils and prevents breakouts.
Best cooking oils (Ranked in order of health benefits)
All cooking oils have different nutritional profiles, but some are healthier. Here’s a ranking from the healthiest to the least healthy:
1. Extra virgin olive oil (Best choice for overall health)
- Why? Rich in monounsaturated fats and antioxidants, it reduces bad cholesterol and inflammation.
- Best use: Drizzling over salads, low-heat cooking.
2. Mustard oil (Best for Indian cooking)
- Why? High in omega-3 fatty acids, anti-inflammatory properties, and good for heart health.
- Best use: Indian curries, stir-frying, deep-frying.
3. Avocado 0il (Best for high-heat cooking)
- Why? Contains heart-healthy monounsaturated fats and vitamin E.
- Best use: Stir-frying, roasting, grilling.
4. Coconut oil (Good for brain and metabolism)
- Why? Contains medium-chain triglycerides (MCTs) that boost metabolism and brain function.
- Best use: Cooking in small amounts, baking, bulletproof coffee.
5. Groundnut (Peanut) oil (Good for Indian cooking)
- Why? Rich in monounsaturated fats and vitamin E.
- Best use: Stir-frying, deep-frying, Asian cuisine.
6. Sesame Oil (Best for heart health)
- Why? Contains antioxidants and anti-inflammatory compounds.
- Best use: Stir-frying, sautéing, Asian dishes.
7. Rice bran 0il (Good for controlling cholesterol)
- Why? Contains oryzanol, which lowers cholesterol levels.
- Best Use: Deep-frying, stir-frying.
8. Ghee (Good for digestion and immunity)
- Why? Contains healthy saturated fats and butyrate for gut health.
- Best use: Indian cooking, sautéing, baking.
9. Sunflower oil (Moderately healthy)
- Why? Rich in vitamin E but has a high omega-6 ratio, which can cause inflammation.
- Best use: Frying, baking.
10. Soybean Oil (Not recommended for frequent use)
- Why? High in polyunsaturated fats but also contains a lot of omega-6, which can be inflammatory.
- Best use: Processed foods, commercial cooking.
11. Refined vegetable oils (Avoid as much as possible)
- Why? Highly processed, and contain trans fats and chemicals.
- Best use: Not recommended.
How to reduce oil consumption?
Switching to healthier oils is good, but reducing overall consumption is even better. Here are some practical tips:
Measure your oil – Use a teaspoon or oil spray instead of free pouring.
Steam, grill, or bake more – These methods require little to no oil.
Add more water or broth to curries – For curries or stir-fries, replace part of the oil with water.
Use healthy alternatives – Try yoghurt, mashed avocado, or hummus instead of oil-based dressings.
Try air frying – Air fryers use minimal oil while still giving a crispy texture.
Avoid deep-fried foods – Opt for sautéed or baked versions.
Reducing oil intake while switching to healthier alternatives can significantly improve overall health. Among cooking oils, extra virgin olive oil, mustard oil, and avocado oil rank as the healthiest options. Traditional Indian oils like ghee and mustard oil can be beneficial if consumed in moderation.
Reducing oil consumption doesn’t mean sacrificing taste or giving up on traditional cooking methods. Instead, it’s about making informed choices—using healthier oils, adopting alternative cooking techniques, and being mindful of portion sizes. By taking small steps today, individuals can work toward a healthier future, in line with PM Modi’s vision of a fitter India.
PM Modi’s call to use less cooking oil is a timely reminder that health starts in the kitchen. A conscious effort to reduce oil intake, combined with healthier cooking practices, can significantly lower the risk of lifestyle diseases. By making smarter choices, individuals can enjoy delicious, nutritious meals while safeguarding their long-term health.
PM Modi warns against excessive cooking oil consumption, linking it to obesity and lifestyle diseases. Learn the healthiest oils and how to use them wisely. Fitness Lifestyle News -Fashion Trends, Beauty Tips, Celebrity Party News, Relationship advice, Travel and Food Tips
